Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.*It's VERY important to give your body days like this. You can't be going full tilt every single day. Have something left in that tank? Good! Bring it with you tomorrow :)

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon

15min. AMRAP:10 Cal Row10 Wall Balls 2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.*So it goes like this:- Round 1 and 2 is 50%- Round 3 and 4 is 55%- Round 5 and 6 is 60%... and so on...

*Teams of 2: Only 1 Person works at a time*Scale for muscle up = 32 push-ups*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.

The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.These types of workouts always produce PR's. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

I would also like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so... We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.

If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember... LATS, chest tall, and SWEEP into that hip crease.